37-asana tip sheet 37 - parshva bakasana.pages

Asana Tip Sheet #37
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Parsva Bakasana
(Side Crane Pose)
A tip
to h
lift of elp you fin
exten f: a strong d
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d
ht
point
s will he chest
h
elp cr
count
e
e
lower r balance ate
to
body
lifting
.
Very strong mula and
uddiyana bandhas
make for a strong tuck,
improve floating and
balance.
Knees squeeze
together and tuck
tightly towards torso to
keep them securely on
upper arm.
Feet tuck in snugly
towards hips to lock
you in place!
Unwavering gaze
strengthens
balance!!!
Draw chest points
forward as your feet
leave the ground. This
strong extension
counterbalances the
legs.
As you move into balance,
actively lift chest away from floor.
Hands and elbows
shoulder width apart.
Press base of knuckles firmly into
mat to provide a strong, stable base.
Good mantra for this pose: “I create clarity with which to survey my life.”
asana name
• parsva = side or flank
• baka = crane
• kak = crow
• asana = seat
benefits
• Builds strength in shoulders, wrists, spine
and core.
• Improves lumbar and hip flexibility.
• Massages abdominal organs, especially
the digestion and elimination systems.
• Great for building focus, balance and
courage.
contraindications
• Wrist or shoulder injury.
• Injury in low back area.
modifications
• Rest forehead on block or bolster as you
lift feet off ground.
• Get comfortable with bakasana first!
• Enter pose from mukta hasta sirsasana
(tripod headstand) for added challenge.
• Resting thighs on both arms or only one
arm. You’ll find one feels natural to you.
attitude
• Soaring grace.
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